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A new spin on a lunch classic. Include the whey protein if you are drinking pre- or post-gym. Unless you plan to or have exercised recently, the whey protein won’t really be a health benefit.
See our best smoothie recipes.
- 1 Cup frozen berries
- 1 scoop vanilla whey protein
- 2 Tablespoons rolled oats
- 1 Cup soy milk
- 1 Tablespoon peanut butter
Blend until smooth. Enjoy!
Calories Per Serving424
Folate equivalent (total)70µg17%
Next-Level PB&J Smoothie
Ever miss the classic taste of the PB&J sandwich of your childhood? I do — often. But I don’t always want a sandwich with all the bread. So, I remedied this problem with a smoothie.
It hit me one day that if you make the strawberries into a compote first, it will intensify the “jam-like” flavors and send this 7-ingredient PB&J smoothie over the top. Hunch: correct. Let us show you how it’s done!
PB&J Smoothie (yes, you read that right!)
If you dislike the sound of someone slurping through their straw to try to get every last little drop out of their cup, then you probably shouldn’t make these PB&J smoothies. My kids absolutely LOVE them! And it all started when on a recent trip to buy groceries from Earth Fare we decided to also have lunch in their little cafe.
While paying for our sushi I noticed that they had a surprisingly good smoothie menu, so on a whim, I decided to order their PB&J smoothie for my girls (and me) to share. Well, that was a mistake…I should have gotten a large size for each of us! During the first 5 minutes of the lunch (which was as long as the smoothie lasted) all I could hear—aside from the slurping—was “I want more of it,” ”It’s my turn for some,” “she is drinking it all.” Need I say more?
I, of course, don’t have Earth Fare’s exact recipe so this is just my version that emulates theirs as best as I can. My daughters responded very similarly to this version so I would say it went over well. This is the best invention for kids since the original PB&J!!
Peanut Butter & Jelly Date Smoothie
Dairy-free, dairy-free, dairy-free – I can do this. If I say it enough times, will it work? I hope so – my digestive health depends on it.
Most of the smoothies I’ve made in the past have contained some form of whey protein powder or yogurt, making them a no-go for me while I’m on my dairy-free test run. This recipe was an experiment of sorts. One recent morning I fumbled around the kitchen in my jammers to see if I could get a creamy texture without any dairy and it was a total score. I think the jammies helped.
PB&J has always been one of my favorite flavor combinations, ever since I was a kiddo eating a triangle cut sandwich with eyes locked on a TV playing Woody the Woodpecker. And this smoothie is a a refreshing presentation of that. Dates and bananas provide natural sweetness, blueberries plenty of of antioxidants, peanut butter protein and healthy fat, and flaxseed fiber and omega 3s. The almond milk adds virtually zero calories and a dreamy amount of creaminess. One sip in and I knew it was a win. I see this smoothie happening many more mornings in 2013. After all, if I can have a PB&J twice in one day, why wouldn’t I? Psh, that’s what I thought.
Why We Love This PB&J Smoothie Recipe
First of all, our PB&J smoothie is beyond yummy. I guess that's what happens when you leverage one the most popular flavor combos in human history!
Second, it's really easy to make. The ingredients are simple and easy to keep on hand. Take frozen bananas and strawberries, and blend them up with some unsweetened almond milk, peanut butter and date nectar. You can even make your own nut milk by following our almond milk recipe.
Now, let's consider the health benefits. Here are the main health benefits of each major ingredient:
- Strawberries - High in Vitamin C. Antioxidant rich. Can help lower blood sugar and cholesterol. Promotes digestive health.
- Bananas - High in Vitamin C and Potassium. Antioxidant rich. Can help lower blood pressure. Improves digestion. Increases energy.
- Unsweetened, natural peanut butter - High in Vitamin E, Manganese and Magnesium. Can help with heart health and reduce the risk of diabetes.
- Unsweetened almond milk - High in Vitamin E. Good source of calcium. Some potassium.
There's no refined sugar. The only added sweetener is a bit of date nectar, sometimes referred to as date syrup or date honey (which you can leave out to make the smoothie low glycemic and low fodmap). Date nectar makes a great sweetener as it is much more nutritious than other options, with higher levels of antioxidants, potassium and magnesium. Plus, it's a great choice for vegans! Win-win.
Peanut Butter & Jelly Smoothie Recipe
Switch up your breakfast or afternoon snack with this classic PB&J flavor smoothie. Each serving contains 26% fewer calories and 67% less sugar* than the full-sugar version. Makes 2 servings.
1 cup unsweetened oat milk
1 cup strawberries, washed and frozen
1 ⁄ 4 cup raspberries, washed and frozen
1 medium banana, sliced and frozen
1 ⁄ 4 cup of peanut butter
Combine all ingredients into a blender. Process until smooth.
Optional (will effect nutritional information)
Add a scoop of protein powder.
Try with different types of berries.
Try with different types of milk or different nut and seed butters.
*This recipe contains 300 calories and 14 grams of sugar per serving, compared to the full-sugar version that has 410 calories and 43 grams of sugar per serving.
What you’ll need:
- banana, when used in smoothies provides a great texture and some sweetness without the need for additional sweeteners! Plus it’s packed with loads of vitamins and minerals!
- your favorite milk, a splash of any kind of milk (whole, oat, coconut, or almond) makes for the perfect smoothie builder!
- berries, you can use either blueberries or strawberries, I love to use a combi of both and if I have some raspberries on hand I’ll throw them in there too! This makes for the Jam portion of the smoothie!
- smooth natural peanut butter, it’s not a PB&J without some creamy peanut butter! I love using a smooth natural peanut butter but any other smooth nut butter or tahini works for this smoothie! If you’re avoiding nuts, you can just leave out the peanut butter, this will alter the flavor slightly but will still make a great smoothie!
- ice, in smoothies, creates a smooth, thick texture and also makes smoothies the perfect thick filling consistency! Use ice with frozen fruit for the best smoothie texture!
- smoothie boosters such as spinach, protein powder, flaxseed, or chia seeds, the beauty of a smoothie is that you can pretty much add anything healthy and make it taste SO good! Feel free to add any extra protein, veggies, or superfoods to your smoothie if you’d like!
Tips for making smoothies
Here are a few of my favorite tips I like to share in regards to making the best creamy, healthy smoothies.
- Using frozen fruit is best as it helps keeps the smoothie cold and thick. Sometimes ice doesn’t blend as well, so it’s best to skip unless absolutely necessary. If you only have fresh fruit, try adding 1 cup frozen cauliflower.
- Don’t be afraid to add more liquid if your smoothie is too thick or won’t fully blend. High powered blenders tend to blend frozen fruit much better, so if you have a regular or personal size blender, you may need to add more milk.
- Start the blender on low speed, then gradually increase to high to help blend all ingredients. Finally end with the blender on low speed.
PB & J Smoothie
In a blender or food processor, combine the strawberries, banana, peanut butter, yogurt and ice. Blend until of desired consistency.
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Fruit and peanut butter smoothies make great grab-and-go breakfasts for kids of all ages. Turn a classic PB&J sandwich into a PB&J smoothie when you add 8 ounces of milk. If you want to take a PB&J on the road without all the crumbs and stickiness, try our PB&J smoothie recipe for a new twist on a lunchtime favorite for breakfast.
- 2 tablespoons – strawberry preserves
- 2 tablespoons – chunky peanut butter
- 1/2 cup – ice cubes
- 1 – banana
- 1 cup – low-fat or fat-free milk
PB + J Smoothie Recipe: My Favorite Smoothie from Barry’s Bootcamp
While I have a delicious Peanut Butter and Jelly smoothie in my book, Barry’s Bootcamp also has their own recipe and man it is good. I have a handful of readers who hate bananas and this smoothie recipe is smooth and creamy without using any! Under 300 calories, it’s the perfect meal after a morning workout. Check out the video below or keep reading for the recipe.
PB&J Smoothie (from Barry’s Bootcamp Fuel Bar)
Makes1 serving, Takes 2 Minutes
- 7 oz of Unsweetened Vanilla Almond Milk
- 1 cup of Frozen Blueberries (I say 1/2 in the video but it’s actually 1 cup!)
- 1/2 cup Frozen Strawberries
- 1 scoop protein powder of choice (Perfect Fit, Vega, etc.)
- 1/3 cup Ice
We have another smoothie recipe coming up in a couple weeks so make sure you subscribe to my YouTube channel! What is your favorite smoothie combination? Let me know down below – and don’t forget you can always throw in a handful of spinach!